{"id":8793,"date":"2019-01-26T18:20:41","date_gmt":"2019-01-26T17:20:41","guid":{"rendered":"https:\/\/www.maviesanstabac.lu\/mon-plan-daction\/"},"modified":"2021-08-26T11:12:22","modified_gmt":"2021-08-26T09:12:22","slug":"mein-aktionsplan","status":"publish","type":"page","link":"https:\/\/maviesanstabac.lu\/de\/mein-aktionsplan\/","title":{"rendered":"Mein Aktionsplan"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row type=&#8221;vc_default&#8221; content_placement=&#8221;middle&#8221; margin_top=&#8221;-50&#8243; bg_type=&#8221;image&#8221; parallax_style=&#8221;vcpb-default&#8221; bg_image_new=&#8221;id^7005|url^http:\/\/www.maviesanstabac.lu\/wp-content\/uploads\/2019\/01\/head-int-je-trouve-ma-methode.jpg|caption^null|alt^null|title^head-int-je-me-lance|description^null&#8221; bg_override=&#8221;ex-full&#8221; enable_overlay=&#8221;enable_overlay_value&#8221; overlay_pattern=&#8221;transperant&#8221; overlay_pattern_opacity=&#8221;100&#8243; overlay_pattern_size=&#8221;200&#8243; css=&#8221;.vc_custom_1557838484199{padding-top: 3% !important;padding-bottom: 0px !important;}&#8221; el_class=&#8221;internal-header&#8221;][vc_column][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1540631490734{padding-right: 40px !important;padding-left: 40px !important;}&#8221;]<div id=\"ultimate-heading-177769de5fc038fb0\" class=\"uvc-heading ult-adjust-bottom-margin ultimate-heading-177769de5fc038fb0 uvc-1607  uvc-heading-default-font-sizes\" data-hspacer=\"line_only\"  data-halign=\"center\" style=\"text-align:center\"><div class=\"uvc-main-heading ult-responsive\"  data-ultimate-target='.uvc-heading.ultimate-heading-177769de5fc038fb0 h2'  data-responsive-json-new='{\"font-size\":\"\",\"line-height\":\"\"}' ><h2 style=\"font-weight:bold;margin-bottom:7px;\">Mein Aktionsplan<\/h2><\/div><div class=\"uvc-heading-spacer line_only\" style=\"margin-top:15px;margin-bottom:25px;height:3px;\"><span class=\"uvc-headings-line\" style=\"border-style:solid;border-bottom-width:3px;border-color:#f20738;width:300px;\"><\/span><\/div><\/div>[vc_empty_space][vc_row_inner equal_height=&#8221;yes&#8221; gap=&#8221;10&#8243;][vc_column_inner width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1540217487922{padding-top: 0px !important;padding-bottom: 0px !important;}&#8221;]<div class=\"uavc-list-icon uavc-list-icon-wrapper ult-adjust-bottom-margin   \"><ul class=\"uavc-list\"><li><div class=\"uavc-list-content\" id=\"list-icon-wrap-8905\">\n<div class=\"uavc-list-icon  \" data-animation=\"\" data-animation-delay=\"03\" style=\"margin-right:20px;\"><div class=\"ult-just-icon-wrapper  \"><div class=\"align-icon\" style=\"text-align:center;\">\n<div class=\"aio-icon none \"  style=\"color:#f20738;font-size:32px;display:inline-block;\">\n\t<i class=\"icomoon-numbers-32x32-number\"><\/i>\n<\/div><\/div><\/div>\n<\/div><span  data-ultimate-target='#list-icon-wrap-8905 .uavc-list-desc'  data-responsive-json-new='{\"font-size\":\"\",\"line-height\":\"\"}'  class=\"uavc-list-desc ult-responsive\" style=\"\">Ich w\u00e4hle ein konkretes Datum f\u00fcr den Start (in einer Phase, in der nicht mit Stress zu rechnen ist). Zu diesem Datum lasse ich alle Zigaretten, Feuerzeuge und Aschenbecher aus meinem Umfeld verschwinden.<\/span><\/div><\/li><li><div class=\"uavc-list-content\" id=\"list-icon-wrap-5413\">\n<div class=\"uavc-list-icon  \" data-animation=\"\" data-animation-delay=\"03\" style=\"margin-right:20px;\"><div class=\"ult-just-icon-wrapper  \"><div class=\"align-icon\" style=\"text-align:center;\">\n<div class=\"aio-icon none \"  style=\"color:#f20738;font-size:32px;display:inline-block;\">\n\t<i class=\"icomoon-numbers-32x32-number2\"><\/i>\n<\/div><\/div><\/div>\n<\/div><span  data-ultimate-target='#list-icon-wrap-5413 .uavc-list-desc'  data-responsive-json-new='{\"font-size\":\"\",\"line-height\":\"\"}'  class=\"uavc-list-desc ult-responsive\" style=\"\">Ich entscheide, welche <a href=\"https:\/\/www.maviesanstabac.lu\/de\/ich-finde-die-passende-methode\/nikotinersatztherapien\/\">Nikotinersatzpr\u00e4parate<\/a> und\/oder <a href=\"https:\/\/www.maviesanstabac.lu\/de\/ich-finde-die-passende-methode\/medikamente\/\">Medikamente<\/a> ich verwenden m\u00f6chte, und kaufe sie im Voraus.<\/span><\/div><\/li><li><div class=\"uavc-list-content\" id=\"list-icon-wrap-9869\">\n<div class=\"uavc-list-icon  \" data-animation=\"\" data-animation-delay=\"03\" style=\"margin-right:20px;\"><div class=\"ult-just-icon-wrapper  \"><div class=\"align-icon\" style=\"text-align:center;\">\n<div class=\"aio-icon none \"  style=\"color:#f20738;font-size:32px;display:inline-block;\">\n\t<i class=\"icomoon-numbers-32x32-number3\"><\/i>\n<\/div><\/div><\/div>\n<\/div><span  data-ultimate-target='#list-icon-wrap-9869 .uavc-list-desc'  data-responsive-json-new='{\"font-size\":\"\",\"line-height\":\"\"}'  class=\"uavc-list-desc ult-responsive\" style=\"\">Ich notiere in einer Liste die Vorteile eines Lebens ohne Zigaretten, damit ich sie mir in schwierigen Phasen konkret vor Augen f\u00fchren kann.<\/span><\/div><\/li><li><div class=\"uavc-list-content\" id=\"list-icon-wrap-2751\">\n<div class=\"uavc-list-icon  \" data-animation=\"\" data-animation-delay=\"03\" style=\"margin-right:20px;\"><div class=\"ult-just-icon-wrapper  \"><div class=\"align-icon\" style=\"text-align:center;\">\n<div class=\"aio-icon none \"  style=\"color:#f20738;font-size:32px;display:inline-block;\">\n\t<i class=\"icomoon-numbers-32x32-number4\"><\/i>\n<\/div><\/div><\/div>\n<\/div><span  data-ultimate-target='#list-icon-wrap-2751 .uavc-list-desc'  data-responsive-json-new='{\"font-size\":\"\",\"line-height\":\"\"}'  class=\"uavc-list-desc ult-responsive\" style=\"\">Ich informiere mein Umfeld \u00fcber mein Vorhaben, damit es mich unterst\u00fctzt und Verst\u00e4ndnis aufbringt. Ich bitte Freunde und Familie, in meiner Gegenwart nicht mehr zu rauchen. Wenn man mir eine Zigarette anbietet, lehne ich h\u00f6flich, aber bestimmt ab.<\/span><\/div><\/li><\/ul><\/div>[\/vc_column_inner][vc_column_inner width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1540217511840{padding-top: 0px !important;padding-bottom: 0px !important;}&#8221;]<div class=\"uavc-list-icon uavc-list-icon-wrapper ult-adjust-bottom-margin   \"><ul class=\"uavc-list\"><li><div class=\"uavc-list-content\" id=\"list-icon-wrap-9584\">\n<div class=\"uavc-list-icon  \" data-animation=\"\" data-animation-delay=\"03\" style=\"margin-right:20px;\"><div class=\"ult-just-icon-wrapper  \"><div class=\"align-icon\" style=\"text-align:center;\">\n<div class=\"aio-icon none \"  style=\"color:#f20738;font-size:32px;display:inline-block;\">\n\t<i class=\"icomoon-numbers-32x32-number5\"><\/i>\n<\/div><\/div><\/div>\n<\/div><span  data-ultimate-target='#list-icon-wrap-9584 .uavc-list-desc'  data-responsive-json-new='{\"font-size\":\"\",\"line-height\":\"\"}'  class=\"uavc-list-desc ult-responsive\" style=\"\">Ich \u00e4ndere meine Gewohnheiten, um Orte oder Situationen zu meiden, in denen ich f\u00fcr gew\u00f6hnlich geraucht habe. Beispielsweise gehe ich gegenw\u00e4rtig nicht mehr mit Rauchern aus, und ich stehe sofort vom Tisch auf, wenn die Mahlzeit beendet ist (Vermeidungsstrategien).<\/span><\/div><\/li><li><div class=\"uavc-list-content\" id=\"list-icon-wrap-8875\">\n<div class=\"uavc-list-icon  \" data-animation=\"\" data-animation-delay=\"03\" style=\"margin-right:20px;\"><div class=\"ult-just-icon-wrapper  \"><div class=\"align-icon\" style=\"text-align:center;\">\n<div class=\"aio-icon none \"  style=\"color:#f20738;font-size:32px;display:inline-block;\">\n\t<i class=\"icomoon-numbers-32x32-number6\"><\/i>\n<\/div><\/div><\/div>\n<\/div><span  data-ultimate-target='#list-icon-wrap-8875 .uavc-list-desc'  data-responsive-json-new='{\"font-size\":\"\",\"line-height\":\"\"}'  class=\"uavc-list-desc ult-responsive\" style=\"\">Ich versuche mich abzulenken, wenn ich gro\u00dfes Verlangen nach einer Zigarette versp\u00fcren. Ich gehe zum Beispiel spazieren, trinke ein Glas Wasser, kaue ein Kaugummi, wasche mir die H\u00e4nde (Ausweichstrategien).<\/span><\/div><\/li><li><div class=\"uavc-list-content\" id=\"list-icon-wrap-4134\">\n<div class=\"uavc-list-icon  \" data-animation=\"\" data-animation-delay=\"03\" style=\"margin-right:20px;\"><div class=\"ult-just-icon-wrapper  \"><div class=\"align-icon\" style=\"text-align:center;\">\n<div class=\"aio-icon none \"  style=\"color:#f20738;font-size:32px;display:inline-block;\">\n\t<i class=\"icomoon-numbers-32x32-number7\"><\/i>\n<\/div><\/div><\/div>\n<\/div><span  data-ultimate-target='#list-icon-wrap-4134 .uavc-list-desc'  data-responsive-json-new='{\"font-size\":\"\",\"line-height\":\"\"}'  class=\"uavc-list-desc ult-responsive\" style=\"\">Wenn ich endg\u00fcltig aufgeh\u00f6rt habe, verzichte ich konsequent auf alle Zigaretten \u2013 auch ein einziger Zug ist nicht erlaubt.<\/p>\n<p>&nbsp;<\/p>\n<p><\/span><\/div><\/li><\/ul><\/div>[\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<h4 class=\"p1\"><span style=\"color: #ff0000;\">\u201eDie ersten zwei Wochen sind am schwersten, das gilt auch f\u00fcr die ersten Abende, an denen man mit Rauchern zusammen ausgeht. Ich bin nicht schwach geworden. Darauf war ich unglaublich stolz, und das hat mir geholfen durchzuhalten. Dann l\u00e4sst das Verlangen nach, ist weniger pr\u00e4sent und verschwindet irgendwann ganz. Heute kann ich mit Stolz behaupten, dass ich seit \u00fcber vier Jahren Nichtraucherin bin.\u201d<\/span><\/h4>\n<p style=\"text-align: right;\"><strong>Sonia.<\/strong><\/p>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column]<div class=\"ult-spacer spacer-69de5fc03a07a\" data-id=\"69de5fc03a07a\" data-height=\"40\" data-height-mobile=\"20\" data-height-tab=\"40\" data-height-tab-portrait=\"20\" data-height-mobile-landscape=\"20\" style=\"clear:both;display:block;\"><\/div><div id=\"ultimate-heading-130869de5fc03a12a\" class=\"uvc-heading ult-adjust-bottom-margin ultimate-heading-130869de5fc03a12a uvc-2809  uvc-heading-default-font-sizes\" data-hspacer=\"line_only\"  data-halign=\"left\" style=\"text-align:left\"><div class=\"uvc-main-heading ult-responsive\"  data-ultimate-target='.uvc-heading.ultimate-heading-130869de5fc03a12a h2'  data-responsive-json-new='{\"font-size\":\"\",\"line-height\":\"\"}' ><h2 style=\"--font-weight:theme;\">Erfahrungsbericht (auf Franz\u00f6sisch)<\/h2><\/div><div class=\"uvc-heading-spacer line_only\" style=\"topheight:3px;\"><span class=\"uvc-headings-line\" style=\"border-style:solid;border-bottom-width:3px;border-color:#f20738;width:70px;\"><\/span><\/div><\/div><div class=\"ult-spacer spacer-69de5fc03a216\" data-id=\"69de5fc03a216\" data-height=\"60\" data-height-mobile=\"20\" data-height-tab=\"20\" data-height-tab-portrait=\"20\" data-height-mobile-landscape=\"20\" style=\"clear:both;display:block;\"><\/div><div id=\"ultimate-video-771369de5fc03a2b7\" class=\"ult-video  ult-adjust-bottom-margin ultimate-video-771369de5fc03a2b7 ultv-6233 \"><div class=\"ultv-video ultv-aspect-ratio-16_9 ultv-subscribe-responsive-none\" data-videotype=\"uv_iframe\">\n\t\t\t\t\t\t<div class=\"ultv-video__outer-wrap\" data-autoplay=\"0\" data-device=\"false\"  data-iconbg=\"#3A3A3A\" data-overcolor=\"\" data-defaultbg=\"#1f1f1e\" data-defaultplay=\"defaulticon\"><div class=\"ultv-video__play\" data-src=\"https:\/\/www.youtube.com\/embed\/G8DzOPu0rKo?rel=0&#038;start&#038;end&#038;controls=1&#038;mute=0&#038;modestbranding=1&#038;autoplay=1\">\n\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"ultv-video__thumb\" src=\"https:\/\/i.ytimg.com\/vi\/G8DzOPu0rKo\/maxresdefault.jpg\"\/>\n\t\t\t\t\t\t\t\t<div class=\"ultv-video__play-icon  ultv-animation-none\" style=\"width:75px\"><svg height=\"100%\" version=\"1.1\" viewBox=\"0 0 68 48\" width=\"100%\"><path class=\"ultv-youtube-icon-bg\" d=\"m .66,37.62 c 0,0 .66,4.70 2.70,6.77 2.58,2.71 5.98,2.63 7.49,2.91 5.43,.52 23.10,.68 23.12,.68 .00,-1.3e-5 14.29,-0.02 23.81,-0.71 1.32,-0.15 4.22,-0.17 6.81,-2.89 2.03,-2.07 2.70,-6.77 2.70,-6.77 0,0 .67,-5.52 .67,-11.04 l 0,-5.17 c 0,-5.52 -0.67,-11.04 -0.67,-11.04 0,0 -0.66,-4.70 -2.70,-6.77 C 62.03,.86 59.13,.84 57.80,.69 48.28,0 34.00,0 34.00,0 33.97,0 19.69,0 10.18,.69 8.85,.84 5.95,.86 3.36,3.58 1.32,5.65 .66,10.35 .66,10.35 c 0,0 -0.55,4.50 -0.66,9.45 l 0,8.36 c .10,4.94 .66,9.45 .66,9.45 z\" fill=\"#1f1f1e\" ><\/path><path d=\"m 26.96,13.67 18.37,9.62 -18.37,9.55 -0.00,-19.17 z\" fill=\"#fff\"><\/path><path d=\"M 45.02,23.46 45.32,23.28 26.96,13.67 43.32,22.34 45.02,23.46 z\" fill=\"#ccc\"><\/path><\/svg><\/div> <\/div> <\/div><\/div><\/div><div class=\"ult-spacer spacer-69de5fc03a4a5\" data-id=\"69de5fc03a4a5\" data-height=\"60\" data-height-mobile=\"20\" data-height-tab=\"20\" data-height-tab-portrait=\"20\" data-height-mobile-landscape=\"20\" style=\"clear:both;display:block;\"><\/div>[\/vc_column][\/vc_row][vc_row type=&#8221;vc_default&#8221; full_width=&#8221;stretch_row&#8221; content_placement=&#8221;middle&#8221; parallax=&#8221;content-moving&#8221; parallax_image=&#8221;7925&#8243; enable_overlay=&#8221;enable_overlay_value&#8221; overlay_color=&#8221;#f20738&#8243; overlay_pattern=&#8221;transperant&#8221; overlay_pattern_opacity=&#8221;80&#8243; multi_color_overlay=&#8221;uvc-multi-color-bg&#8221; multi_color_overlay_opacity=&#8221;60&#8243; el_class=&#8221;accent-border-color&#8221;][vc_column]<div class=\"ult-spacer spacer-69de5fc03a513\" data-id=\"69de5fc03a513\" data-height=\"100\" data-height-mobile=\"0\" data-height-tab=\"0\" data-height-tab-portrait=\"0\" data-height-mobile-landscape=\"0\" style=\"clear:both;display:block;\"><\/div>[vc_row_inner css=&#8221;.vc_custom_1538554528820{border-radius: 2px !important;}&#8221;][vc_column_inner]<div id=\"ultimate-heading-580469de5fc03a5dd\" class=\"uvc-heading ult-adjust-bottom-margin ultimate-heading-580469de5fc03a5dd uvc-5201 accent-border-color text-shadow uvc-heading-default-font-sizes\" data-hspacer=\"line_only\"  data-halign=\"left\" style=\"text-align:left\"><div class=\"uvc-main-heading ult-responsive\"  data-ultimate-target='.uvc-heading.ultimate-heading-580469de5fc03a5dd h2'  data-responsive-json-new='{\"font-size\":\"\",\"line-height\":\"\"}' ><h2 style=\"font-weight:bold;color:#ffffff;margin-bottom:20px;\">Ich motiviere mich<\/h2><\/div><div class=\"uvc-heading-spacer line_only\" style=\"margin-bottom:25px;height:3px;\"><span class=\"uvc-headings-line\" style=\"border-style:solid;border-bottom-width:3px;border-color:#ccc;width:300px;\"><\/span><\/div><\/div>[vc_column_text el_class=&#8221;text-shadow&#8221;]<span style=\"color: #ffffff;\"><strong>Ich bin noch nicht sicher, ob ich aufh\u00f6ren soll zu rauchen.<\/strong><\/span>[\/vc_column_text]<a href=\"https:\/\/www.maviesanstabac.lu\/de\/ich-motiviere-mich\/\" class=\"btn-shortcode dt-btn-s dt-btn default-btn-color default-btn-hover-color default-btn-bg-color default-btn-bg-hover-color\" id=\"dt-btn-1\"><span>Mehr<\/span><\/a><div class=\"ult-spacer spacer-69de5fc03a802\" data-id=\"69de5fc03a802\" data-height=\"40\" data-height-mobile=\"20\" data-height-tab=\"20\" data-height-tab-portrait=\"20\" data-height-mobile-landscape=\"20\" style=\"clear:both;display:block;\"><\/div>[\/vc_column_inner][\/vc_row_inner]<div class=\"ult-spacer spacer-69de5fc03a86c\" data-id=\"69de5fc03a86c\" data-height=\"40\" data-height-mobile=\"20\" data-height-tab=\"20\" data-height-tab-portrait=\"20\" data-height-mobile-landscape=\"20\" style=\"clear:both;display:block;\"><\/div>[\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;30px&#8221;][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row type=&#8221;vc_default&#8221; content_placement=&#8221;middle&#8221; margin_top=&#8221;-50&#8243; bg_type=&#8221;image&#8221; parallax_style=&#8221;vcpb-default&#8221; bg_image_new=&#8221;id^7005|url^http:\/\/www.maviesanstabac.lu\/wp-content\/uploads\/2019\/01\/head-int-je-trouve-ma-methode.jpg|caption^null|alt^null|title^head-int-je-me-lance|description^null&#8221; bg_override=&#8221;ex-full&#8221; enable_overlay=&#8221;enable_overlay_value&#8221; overlay_pattern=&#8221;transperant&#8221; overlay_pattern_opacity=&#8221;100&#8243; overlay_pattern_size=&#8221;200&#8243; css=&#8221;.vc_custom_1557838484199{padding-top: 3% !important;padding-bottom: 0px !important;}&#8221; el_class=&#8221;internal-header&#8221;][vc_column][\/vc_column][\/vc_row][vc_row][vc_column css=&#8221;.vc_custom_1540631490734{padding-right: 40px !important;padding-left: 40px !important;}&#8221;][vc_empty_space][vc_row_inner equal_height=&#8221;yes&#8221; gap=&#8221;10&#8243;][vc_column_inner width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1540217487922{padding-top: 0px !important;padding-bottom: 0px !important;}&#8221;][\/vc_column_inner][vc_column_inner width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1540217511840{padding-top: 0px !important;padding-bottom: 0px !important;}&#8221;][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text] \u201eDie ersten zwei Wochen sind am schwersten, das gilt auch f\u00fcr die ersten Abende, an denen man mit&hellip;<\/p>\n","protected":false},"author":1,"featured_media":3368,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-8793","page","type-page","status-publish","has-post-thumbnail","hentry","description-off"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Mein Aktionsplan - Ma vie sans tabac<\/title>\n<meta name=\"description\" content=\"Sie haben mit dem Rauchen aufgeh\u00f6rt? 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